(A) - 5 RFT:
15 DL 100/80
200m Run
15 TTB
1 minute rest between rounds
Recover 10 minutes.
(B) - Burner
4 RFT:
15 Wall Balls 9/6kg + 10ft
15 Box Jumps (24, 20)
15 KBS 24/16
Description Courtesy of CrossFit New England
This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should be like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.
A) 17:03 WOD, 80kg deads, TTrings
ReplyDeleteFelt crook after, DNS B), Hit the showers early.
Live to fight another day!!
(A)20 mins. DL@ 50kg TTB using rings
ReplyDelete(B) 15 air squats
15 BJ on 12 inch and 2 plates
15 KB swings @ 10kg
3 rounds + 26
(A) 19.38 mins DL at 35kg and sit ups for ttb (Scaled)
ReplyDelete(B) 15 air squats
15 swings with 6kg dunbell
3 rounds + 20 reps
Dumbbell not dunbell in my last post!!!!
ReplyDeleteLooking forward to A&B tonight with the owls. After the sunshiners session i worked on HSPU & Pistol Squats in a 3 round 1min per round no recovery.
ReplyDeleteHSPU 17,7,6. Pistols 6,7,6.
A) went with just 60kgs for the deads ive had a slight niggle in my mid back n didn't think going the 80kgs was ideal.. Mixed up with 2x ttr n 3 x ttb in 15:07
ReplyDeleteB) love the burners baby! 8:09 (I think) was low 8's regardless
A) 18:16 50kg dead lifts and my attempt of the ttb... Not sure what to call it!
ReplyDeleteB) 4:56 all scaled
Felt good and really enjoyed it!
A) scaled 45kg deads and sub 30 sit-ups for TTB
ReplyDelete17:51
B) scaled:
Squats for WB
20kg plate for BJ
6kg DB for KB
5:10
Jody called it again with scaling it right down to get under the time cap. I could have gone a little higher on the jumps, and prob a little heavier on the swings.
Well that was fun. When i pulled up tonight i seen that Big Brendan, Dane & Brett were in the box so i knew it was on. Brett pulled a heartilage and left before the first shot was fired. The first exchange was made with an unbroken round from all 3. 2nd Round went pretty much the same but then the fight got interesting, well for me anyway. Dane starting breaking up his deadlifts so i knew he was in trouble, but Brendan stayed solid. Into the 4th round i knew Dane was gone, we exchanged a few words before we started that it would be won in the 4th & 5th round. And it was. Big Brendan, after making it back 2nd into the box finished his T2Bar about 20seconds in front on the 5th round and came out on top. The Big Dog has some a grip like a dogs lock jaw. He hangs onto that bar and doesn't come down. Nice work big dog.
ReplyDelete(B) Burner. I put a 6min cap on the workout and scaled it to air squats, 20 inch plate and 10kg dumbell for swings. 4:33mins.
WOD A: Rx'd
ReplyDeleteRd 1: 1.57
Rd 2: 2.18
Rd 3: 2.30
Rd 4: 2.56
Rd 5: 2.47
Deads above rxd weight as all others gone. 106kgs. Regained my kip on TTB and pushed to the last round by Jody.
WOD B: 24kg KBs, 20kg plate for jumps and air squats. 5.27. Not much left in the tank after first workout.
WOD A: Rx'd
ReplyDeleteRd 1: 2.00
Rd 2: 2.29
Rd 3: 2.38
Rd 4: 2.48
Rd 5: 2.43
Just logged on to compare times etc from the WOD and just read Jody's post. It's great having a couple of others pushing just as hard and taking the workout right to the end. I think we found a chink in the sniper's armour. Good battle tonight, look forward to the next one.
ReplyDeletePT with V-Ron so only did the burner. I got to last round and had 9 Box Jumps and 15 KB swings to go at 6mins. Actually really liked it, gonna give it another go and try to get under 6 next time.
ReplyDeleteCaught these up on Wednesday afternoon.
ReplyDelete(A) 19.59 Rxd
(B) 6.41 - Scaled it as I went along to get close to 6 minutes